Thursday attendance:
SP Guy: Stanley
Workout for today (Stanley):
5pm - gym workout at upper gym in Sports Hall
warm up before gym.
- weight lifting technique (empty barbell, add 5kg, 7.5kg, 10kg x 2 set)
- lets pull (weight 60, 70, 80, 90 both front and back)
- Incline 90 Degree leg raise
- Russian Twist ( 5kg x 3 set & 10kg)
- Bench Press ( 5kg, 7.5kg, 10kg & 12.5kg)
- Squat ( 5kg warm up, 10kg, 15kg x 2)
- leg curl 3 set (10kg)
After gym, went down track do Stepdown workout:
( easy fast run with constant speed with no timing) starting from :
600m - 400m
350m - 300m
250m - 200m
150m - 100m
(Interval rec - 90 secs)
End of report
